A nutritionist revealed some simple changes you can make to your diet to lower your risk for cardiovascular disease, that kills 175,000 people in the UK every year.
A nutritionist has revealed some simple dietary changes we can all make to protect ourselves from the world’s most deadly disease. Cardiovascular disease is the biggest cause of death in the UK and globally.
This refers to a range of conditions affecting the heart or blood vessels. It’s usually linked to a build-up of fatty deposits inside the arteries and an increased risk of blood clots.
There are multiple factors that can increase our risk of cardiovascular disease, such as smoking, being overweight, genetics, and not exercising enough. Diet is another such factor with certain foods known to affect your cholesterol and blood pressure – both of which can influence your chances of developing cardiovascular disease.
With this in mind, one expert shared how to tweak your diet in order to minimise your risk of the killer disease. Speaking on social media platform TikTok, personal trainer and nutritionist Luke Hanna made some simple suggestions on how to better your diet to protect your heart.
He explained: “The number one cause of death worldwide and how to protect yourself. Did you know that cardiovascular disease is responsible for around one third of deaths globally?
“In 2021 over 20 million people lost their lives to it. But here’s the good news, you can lower your risk with a few simple changes to your diet.”
Firstly, he recommended changing the types of fat you eat. Luke said: “Swap out saturated fats for heart-healthy mono and polyunsaturated fats.”
Saturated fat is a type of fat found in butter, lard, ghee, fatty meats, and cheese. Healthier fats can be found in oily fish, nuts, olive oil, and avocados.
He said: “Try eating oily fish two to three times per week. If you’re plant-based, you can use an algae-based supplement. Include more things like nuts and avocados.
“Opt for olive oil over tropical oils like coconut or animal fats, like butter and large. Similarly when it comes to proteins, choose the leaner options. Predominantly focus on poultry or plant-based proteins over fatty, red or processed meats.”
This advice is backed by the British Heart Foundation (BHF), which said: “Eating a diet high in saturated fat is associated with raised levels of non-HDL (bad) cholesterol. This is linked to an increased risk of heart and circulatory disease.”
The second recommendation he made was to swap out refined grains in your diet for whole grains. Whole grains contain the entire grain kernel, including the bran, germ, and endosperm.
They contain more fibre and vitamins. Examples include brown rice and pasta, oatmeal, and whole-wheat flour.
In contrast, refined grains have had the bran and germ removed, leaving just the endosperm. Examples include white rice, white flour, and mass-produced white bread.
Luke said: “Next, when it comes to carbohydrates, choose whole grain over refined.” The American Heart Association (AHA) also recommends upping your whole grain intake. It says: “Whole grains lower your risk for heart disease and stroke, support healthy digestion and reduce risk for diabetes.”
For his final tip, he advised cutting back on sugar and salt-heavy foods. Luke added: “And while you’re at it, try to minimise your intake of sugar-sweetened beverages and high-salt processed food like ready meals. Start small, stay consistent and your heart will thank you for it.”
The NHS states that a “healthy, balanced diet” is recommended for a healthy heart. According to the health body, a balanced diet includes:
- Low levels of saturated fat – try to include healthier sources of fat, such as oily fish, nuts and seeds, and olive oil, and avoid unhealthy fats such as fatty cuts of meat, lard, cream, cakes and biscuits
- Low levels of salt – aim for less than six grams (0.2oz or one teaspoon) a day
- Low levels of sugar
- Plenty of fibre and wholegrain foods
- Plenty of fruit and vegetables – eat at least five portions of fruit and vegetables a day.
To lower your risk of cardiovascular disease the NHS also advises you stop smoking, exercise regularly, maintain a healthy weight, cut back on alcohol, and take any cholesterol-lowering medication prescribed by your GP.